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16 November 2017

16
Nov

16 November 2017

 

16 November 2017

Warm-up: 3 rounds:  Row 400 Meters, Bear Crawl Gym, 10 Push-ups, 5 Strict Pull ups

Strength: Bench Press: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5 (Shoot for 5-10lbs heavier than last week).

 

WOD:

5o Air Squats

Run to W. Alabama

100 KB Swings (70/53)

Run to W. Alabama

50 Air Squats

Cool Down:  3 Rounds:  10 GHD Sit-ups, 10 Back Extensions

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